D – F

Foods Beginning with D – F

This index provides you with useful information about hundreds of different foods. Discover the health benefits of your favorite foods as well as the exuberant amount of nutrients, vitamins, and minerals they contain to fuel your body and the effects they may have on various illnesses.

Use this alphabetized list to fuel your mind about the fuel for your body.Then jump on over to the recipe page to find a healthy recipe that incorporates these superfoods into an easy and nutritious meal or snack.

Dark Chocolate – this indulgent food is made from cacao beans and contains the highest amount of antioxidants, particularly flavonoids. These powerful antioxidants have been proven to lower blood pressure, reduce the risk of heart attack and stroke, regulate blood sugar levels, and reduce stress. Dark chocolate also contains a small amount of caffeine which can help boost exercise performance, increase mood, and increase cognition. Even though it has a multitude of health benefits, it is still high in calories, fat, and sugar, and in eaten in excess can negate its benefits leading to weight gain and illness. You can add this indulgent food into your diet safely by choosing dark chocolate with at least 70% cacao by sticking to one 1 oz serving per day.

Edamame – also known as soybeans and part of the legume family, edamame is packed with fiber and high-quality protein and are low in fat and calories making them an excellent food for weight loss and reducing the risk of diabetes, heart disease, high blood pressure, and high cholesterol. Their high amount of omega-3 fatty acids, folate, magnesium, and potassium help protect against inflammation and cell damage as well as help maintain bone health and reduce blood pressure. Edamame are also considered one of the only plant-based complete proteins, meaning they contain all of these essential amino acids are bodies need, making them a great protein source for vegetarians and vegans. They can be eaten own their own as a satisfying snack or added to almost any dish such as soups, salads, or even mashed with avocado for a protein-packed guacamole!

Eggs – these nutritional powerhouses have high amounts of several essential nutrients including Vitamin A, Vitamin D, and folate which help to boost immunity, maintain bone, skin, and eye health, and aid in fetal development for pregnant women. Eggs are also rich in B-Vitamins and selenium that help reduce inflammation, lower cholesterol, and aid in metabolism, decreasing the risk for heart disease, stroke, and diabetes. They are considered a complete protein source making them an excellent choice for weight loss and muscle development with most of the protein contained in the egg white. The majority of the nutrients are contained in the egg yolk which also contains higher amounts of fat and cholesterol so it is important to limit your intake by decreasing the amount of yolks used in egg dishes and increasing the amount of egg whites.

Eggplant – this non-starchy vegetable is low in calories and high in fiber making it excellent food for weight loss and reducing the risk of diabetes, heart disease, high blood pressure, and high cholesterol. They are also rich in B-vitamins and antioxidants which have been linked to reducing the risk of heart disease, protecting cells from toxic damage, preventing the effects of aging, and improving memory.

Flaxseed – dark, brown seeds which are usually ground into flax meal for consumption, flaxseed is an excellent source of fiber and omega-3 fatty acids which are the “good” fats our bodies are not able to produce and therefore must be obtained through our diet. Omega-3’s have been shown to lower cholesterol, reduce inflammation, regulate blood clotting, reduce blood pressure, and prevent the narrowing of the arteries making them an essential component to heart and brain health.

Flour, All-Purpose – this type of flour is the most refined of all flours and is found in most packaged foods and baked goods. It is the least nutritious flour since most of its fiber and nutrients are lost during the refinement process. Choose whole wheat flours to increase fiber and protein in your diet. When baking, try substituting half or all of the all-purpose flour called for in recipes for whole wheat flour.

Flour, Buckwheat – this flour is made from raw buckwheat groats and is a great substitute for any wheat-based flours. Buckwheat does not contain wheat and is considered a whole protein source (meaning it contains all of the essential amino acids for protein synthesis that our bodies cannot produce on their own). Not only is buckwheat a great substitute for those following a gluten-free diet, but it is also high in protein and fiber which help with muscle development, lowering cholesterol, increasing the feeling of fullness to aid in weight loss, and increasing digestive health. Buckwheat is also rich in B-vitamins, rutin, copper, and magnesium which have been shown to decrease inflammation and relax blood vessels to help protect against heart attack and stroke.

Flour, White Whole Wheat – this flour is a whole grain made from white wheat, giving it a lighter color than the more popular whole wheat flour you are more familiar with. White wheat is lighter in color, milder in flavor, and softer in texture, however still contains all of the nutritional benefits of whole wheat flour making it a smart substitute for all-purpose flour. Like dark whole-wheat flour, it is high in fiber and rich in magnesium and manganese which all have been shown to lower the risk of heart disease, stroke, and weight gain. Many whole-wheat products are also enriched with B-vitamins and iron which help the body convert food into energy, promote a healthy heart, decrease inflammation, and reduce age-related cognitive decline.

Flour, Whole Wheat – this flour is a whole grain made from red wheat, giving it a darker color and a coarser texture than white whole wheat flour. Whole wheat flour contains the outer bran and inner germ of wheat where all of the nutrients, vitamins, and minerals are contained. This is unlike all-purpose flour which is refined and processed to break down the outer layer of the wheat, stripping it of most of its nutrients. Whole wheat flour is high in fiber and rich in magnesium and manganese which all have been shown to lower the risk of heart disease, stroke, and weight gain. Many whole-wheat products are also enriched with B-vitamins and iron which help the body convert food into energy, promote a healthy heart, decrease inflammation, and reduce age-related cognitive decline. Be sure to read all ingredient labels when choosing bread or bread products. Look for products that say, “100% whole grain” and list the first ingredient as “whole.” If the ingredients do not say, “whole” the product is likely to be made with refined flours rather than whole-grain flours.

About the Author

Kristen Forand is a medical speech language pathologist, certified holistic health coach, nutrition consultant, group fitness instructor, and food enthusiast. She infuses her two passions of helping others and healthy living with her education and professional expertise in the medical field to help you achieve your ultimate wellness.